Practical Nutrition: Clementines a welcome addition to the holiday

What's round and orange and comes in its own little crate? If you guessed a clementine, then you guessed correctly. They're nicknamed "Christmas oranges" because their peak availability is November through January.

Clementines aren't oranges or tangerines, but are actually the smallest member of the mandarin orange family. This fruit is sweet, seedless and easy to peel, making it excellent for snacking and packing in lunches.

The USDA's new MyPlate eating guidelines recommend making half your plate fruits and vegetables. For a more specific goal, aim for at least two cups of fruit daily. Two clementines count as a one-cup serving.

Two clementines have about the same nutrition as one medium orange: 80 calories, 17 grams carbohydrate, 4 grams fiber, and no fat or sodium. Two clementines also provide about one carbohydrate serving for someone with diabetes and would be a healthy addition to their meal plan.

A single clementine has only 35-40 calories, and more than 145 percent of the daily requirement for vitamin C. Grab one for a tasty, sweet snack.

Clementines are best enjoyed when they're fresh and ripe. They should have a strong scent and shiny skin. As with any citrus fruit, they should feel heavy for their size.

If the skin seems overly loose, wrinkled or contains brown spots, then the fruit is starting to go bad. But green spots on the peel indicate it isn't fully ripe.

Once purchased, clementines will keep at room temperature for about two to seven days, and up to two weeks when refrigerated.

This fruit is very versatile. It can be used in any recipe that calls for mandarin oranges such as stir-frys, and tossed, spinach or fruit salads. Or try the Cranberry Clementine Salsa Fresca recipe, which makes use of two holiday fruits for a yummy snack or unusual appetizer.

Consumers may initially shy away from purchasing clementines because of their price. You can find them locally at prices ranging from $4.99 to $7.99 per 5-pound crate. With 25 or more per crate, you can have a delicious fruit for a thrifty 20 to 32 cents each.

For a smaller household, you can often find 3-pound net bags of clementines for $4.99 or about 21 cents apiece.

If you run out of holiday gift ideas, a beautiful crate of clementines makes a nice present. While the crates with netting already look pretty, add a bit of ribbon and trims to really dress it up.

Cranberry Clementine Salsa Fresca

This recipe combines two seasonal favorites. It was designed by Donna Kelly, and won a recipe contest this year from the California Cuties Clementines company. It comes from the website www.everydaysouthwest.com, hosted by Kelly and her sister, Sandy Hoopes.

Makes about 4 cups

4 clementines, divided
12 ounces fresh or frozen thawed cranberries, divided
1½ cups peeled diced apple, divided
½ cup thinly sliced green onions
2 jalapeno peppers, seeds and pulp removed and diced *
2 tablespoons honey, or more as desired
1 tablespoon raspberry or red wine vinegar, or more as desired
1 teaspoon salt, or more as desired (optional)
1 teaspoon cayenne pepper sauce, or more as desired

Remove 2 teaspoons of zest from the clementines. Then peel and separate them, leaving ½ of a clementine intact. Remove any seeds if present.

Set aside ½ cup of cranberries, ½ of one clementine, and ½ cup of diced apple.

Place zest and all remaining ingredients in a food processor and blend until smooth. Taste and adjust seasoning to taste, adding additional honey, salt, vinegar or cayenne pepper sauce as desired.

Add remaining ½ cup of cranberries, remaining ½ of one clementine and remaining ½ cup of diced apple and pulse a few times, until added ingredients are in small bits.

Serve at room temperature with baked chips.

Nutrients per 2 tablespoons: 18 calories, no protein, no fat, 4 grams carbohydrate, less than 1 gram fiber, 1 milligram calcium, 73 milligrams sodium (sodium free if salt omitted from the recipe).

* It's helpful to wear plastic gloves when deseeding hot peppers. Much of the heat comes from the seeds and pulp. If they come in contact with your skin, they can burn. Keep your hands away from your face and eyes to prevent burning. Throw away gloves after cutting, and wash your hands thoroughly in cold water.